High reps vs low reps for losing weight

bestbassist

My former trainer quit and went to another gym recently so now I have a new trainer. This new guy has a completely different theory on losing weight, which is my main focus for working out. The old trainer had me try different things when one method didn't work, but the weight loss has been VERY slow. The last approach he had me take was 8-10 reps of challenging weight. The new guy said that for weight loss I should be doing 20-25 reps of less weight and gradually work the weight up until I can get to 25 reps of heavier weight.

I realize every trainer is different and what works for one person may not work for another, but if anyone has taken the higher reps/lower weight (in addition to regular cardio) to lose weight - did it get you there more efficiently?

NobodyInParticular

I took a class on strength training at Penn State and this is what I learned.
Strength training is great for burning calories because you'll continue to burn calories 1 or 2 days after your workout.
To strength train though, you need to pick a weight that is no less than 70% of your one rep max.
If you don't know your one-rep max, a good guide is that you shouldn't be able to do more than 15 reps with any given weight.
If you can't, you're in the right range.
When you go above that 15 rep/70% range, it's no longer strength training and it's more like cardio.
Cardio is important but you should really be doing both if you want to see maximum gains.

My two cents... I'd stick to what your old trainer had you doing. I'd never train with such high reps.
I'm no expert, just took a class so good luck with your future fitness goals regardless of what you end up doing!

ironanimal

Eh.

My 2 cents, and what has been working for me in changing my body composition; if you can lift it more than 5 times a set, it's too damn light.

SideSteel

The last approach he had me take was 8-10 reps of challenging weight.

Speaking very generally, this is correct.

The new guy said that for weight loss I should be doing 20-25 reps of less weight and gradually work the weight up until I can get to 25 reps of heavier weight.

I wouldn't go this route, unless your goal is endurance.


Get rid of the new trainer.

bestbassist

Responses appreciated...

I'm tempted to try the new trainer's method for about 2 weeks to see if it makes any difference, but if I remain stagnant in my weight loss I suppose I'll have to try something else.

SideSteel

Responses appreciated...

I'm tempted to try the new trainer's method for about 2 weeks to see if it makes any difference, but if I remain stagnant in my weight loss I suppose I'll have to try something else.

Of course it will make a difference. So will doing 80 reps with an even lighter weight, but if you're going to go that route you may as well get on a treadmill.

The question "will it work" is far different from "should I be using this method".

It's just not going to yield the same results in terms of body composition (or strength) in the long term and as such, you're best off setting up a more productive program.

EDIT: I am being presumptuous. I'm assuming you want to retain lean body mass and get stronger while you lose bodyfat.

Sarauk2sf

To be honest, you should not be thinking of weight training in terms of weight loss. It is really for body composition. If your goal is to lose weight, a calorie deficit will achieve this, however attained. For strength training, the rep ranges depends on your goals - strength, hypertrophy or endurance.

NobodyInParticular

Bingo. Might as well go for a run if you go that high of reps.

thelovelyLIZ

High weight, low reps. Doing million of low weight reps never did anything for me, and I doubt it'll do anything for you either.

AllTehBeers

High weight, low reps. Doing million of low weight reps never did anything for me, and I doubt it'll do anything for you either.

Plus, who wants to stand there and do 30 minutes of training when you can pump 5 out like a boss and be done.

NicoleisQuantized

I took a class on strength training at Penn State and this is what I learned.
Strength training is great for burning calories because you'll continue to burn calories 1 or 2 days after your workout.
To strength train though, you need to pick a weight that is no less than 70% of your one rep max.
If you don't know your one-rep max, a good guide is that you shouldn't be able to do more than 15 reps with any given weight.
If you can't, you're in the right range.
When you go above that 15 rep/70% range, it's no longer strength training and it's more like cardio.
Cardio is important but you should really be doing both if you want to see maximum gains.

My two cents... I'd stick to what your old trainer had you doing. I'd never train with such high reps.
I'm no expert, just took a class so good luck with your future fitness goals regardless of what you end up doing!

This is what my trainer has told me, nearly verbatim. I do exactly as described above and have obtained fantastic results over the past 6 weeks.

bestbassist

EDIT: I am being presumptuous. I'm assuming you want to retain lean body mass and get stronger while you lose bodyfat.

Strength isn't as important to me as thinning down as much as possible is. The only reason I do anything with weights is because of the muscle-burns-fat theory. That, and I've been told that cardio alone will be an even slower-going weight loss process.